Make on-the-go trail mixes: Nuts and seeds are naturally high in protein and healthy fats. Creating your own mix allows you to control the ingredients and avoid added sugars or preservatives. Mix almonds, walnuts, sunflower seeds, and pumpkin seeds together in a zip-top bag or container. Divide into individual servings for a quick, grab-and-go snack. Add some dried fruit for a sweet kick if you like. The protein content of nuts and seeds varies, on average you’ll get 7-9g of protein in seeds and 5-7g in nuts when you eat about 30g of them. Since they also contain high levels of fat, you shouldn’t eat more than 30g of seeds and nuts. (Image source: Pinterest/Eating bird food)
Enjoy edamame: Edamame (tender soybeans) are packed with protein and fiber. They can be enjoyed warm or cold and are easy to prepare ahead of time. Buy pre-cooked edamame or steam them. Sprinkle with a little sea salt or your favorite seasoning. Store them in the refrigerator for a quick, protein-packed snack. They’re great to eat during a busy work day or after a workout. (Image source: Pinterest/The kitchn)
Opt for pre-packaged protein bars: Protein bars are a convenient and portable option that contains protein and essential nutrients. They come in various flavors and formulations, to meet different dietary needs. Keep a pack of protein bars in your desk drawer, car, or gym bag. Look for bars with minimal added sugars and high protein content to ensure you are fueling your body with quality ingredients. Protein bars are available in various weights that provide 10, 20, and 30g of protein per bar. Make sure the protein bars you choose also provide additional fiber. (Image source: Pinterest/Jar of lemons)
Make a protein-packed smoothie: Protein shakes are not only quick to make, but they are also customizable. You can blend protein powder with fruits, vegetables, and other nutritious ingredients to create a satisfying snack. Keep protein powder and frozen fruit on hand. Blend a scoop of protein powder with your favorite fruits, a handful of spinach, and a splash of almond milk for a quick and nutritious snack. Invest in a travel blender if you’re always on the go. Typically, one scoop of protein powder (32 g), whether whey or plant protein, will have about 24 g of protein. (Image source: Pinterest/Ambitious kitchen)
Snack on Greek yogurt: Greek yogurt is high in protein and can be a versatile snack. It’s also a good source of probiotics, which are beneficial for digestion. Choose plain or low-sugar Greek yogurt to avoid added sugars. Add fresh fruit, nuts, or a drizzle of honey for a tasty and nutritious snack. Individually packed containers are great for snacking on the go. 100g of Greek yogurt gives you about 10g of protein. Choose a low-fat Greek yogurt. (Image source: Pinterest/Shanika Graham White)
Roasted Chickpeas: This is the best and most affordable source of protein for everyone, especially if you are vegan. Roasted chickpeas have around 7g of protein and 4g of fiber in 30g. Roasted chickpeas are also a rich source of soluble and insoluble fiber. They can be coated in a variety of flavors and are very easy to carry around. (Image source: Pinterest/A Cedar Spoon)
Inputs from: Dr. Vilas Shirhatti, Technical Director & Nutrition Consultant, Naturell India Pvt. Ltd. (Image source: ABP Live AI)
Published on: 12 August 2024, 14:05 (IST)
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